Top 35 Foods Highest in Monounsaturated Fat (MUFA) Per 100 Calories (Nutrient Density)

Maximize Monounsaturated Fat (MUFA) (g) while staying in a calorie deficit: USDA foods ranked by Monounsaturated Fat (MUFA) delivered per 100 kcal of energy. Heart-healthy oleic-rich fatty acid class linked to healthy HDL/LDL ratios and insulin sensitivity.

USDA Leaderboard: Top 35 Foods Highest in Monounsaturated Fat (MUFA) Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Nuts, hazelnuts or filberts, blanched (48.2 g per 100g).

Rank	USDA Food Item	Monounsaturated Fat (MUFA) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Nuts, hazelnuts or filberts, blanched	48.2 g	100%	7.66 g	629 kcal · 13.7g P
#2	Nuts, hazelnuts or filberts	45.7 g	100%	7.27 g	628 kcal · 14.9g P
#3	Seeds, sunflower seed butter, without salt	39 g	100%	6.32 g	617 kcal · 17.3g P
#4	Avocado, for use on a sandwich	9.8 g	32.7%	6.12 g	160 kcal · 2g P
#5	Avocado, raw	9.8 g	32.7%	6.12 g	160 kcal · 2g P
#6	Nuts, pecans	40.8 g	100%	5.9 g	691 kcal · 9.17g P
#7	Avocados, raw, California	9.8 g	32.7%	5.87 g	167 kcal · 1.96g P
#8	Nuts, almonds, blanched	33.4 g	100%	5.66 g	590 kcal · 21.4g P
#9	Nuts, almonds	31.6 g	100%	5.45 g	579 kcal · 21.1g P
#10	Pork, fresh, backfat, raw	42 g	100%	5.17 g	812 kcal · 2.92g P
#11	Shrimp in garlic sauce, Puerto Rican style	14.5 g	48.2%	5.14 g	281 kcal · 11.6g P
#12	Pork, cured, salt pork, raw	37.9 g	100%	5.07 g	748 kcal · 5.05g P
#13	Fat back, cooked	36.6 g	100%	4.89 g	750 kcal · 2.68g P
#14	Chicken, broilers or fryers, separable fat, raw	30.3 g	100%	4.82 g	629 kcal · 3.73g P
#15	Goose, domesticated, meat and skin, raw	17.8 g	59.2%	4.79 g	371 kcal · 15.9g P
#16	Pork, fresh, belly, raw	24.7 g	82.3%	4.77 g	518 kcal · 9.34g P
#17	Grape leaves stuffed with rice	7.87 g	26.2%	4.69 g	168 kcal · 2.28g P
#18	Pork, oriental style, dehydrated	28.6 g	95.2%	4.64 g	615 kcal · 11.8g P
#19	Duck, domesticated, meat and skin, raw	18.7 g	62.3%	4.63 g	404 kcal · 11.5g P
#20	Beef, cured, breakfast strips, raw or unheated	18.7 g	62.3%	4.6 g	406 kcal · 12.5g P
#21	Avocados, raw, Florida	5.51 g	18.4%	4.59 g	120 kcal · 2.23g P
#22	Beef, retail cuts, separable fat, raw	30.9 g	100%	4.59 g	674 kcal · 8.21g P
#23	Peanuts, virginia, raw	25.6 g	85.3%	4.54 g	563 kcal · 25.2g P
#24	Lobster with sauce, Puerto Rican style	6.97 g	23.2%	4.52 g	154 kcal · 10.8g P
#25	Fish, halibut, Greenland, raw	8.38 g	27.9%	4.5 g	186 kcal · 14.4g P
#26	Pork, fresh, separable fat, raw	28 g	93.5%	4.44 g	632 kcal · 9.25g P
#27	Bratwurst, pork, cooked	14.7 g	49%	4.41 g	333 kcal · 13.7g P
#28	Bockwurst, pork, veal, raw	13.1 g	43.8%	4.36 g	301 kcal · 14g P
#29	Stuffed grape leaves with lamb and rice	11.7 g	39.1%	4.33 g	271 kcal · 8.17g P
#30	Pork, cured, breakfast strips, raw or unheated	16.8 g	56%	4.33 g	388 kcal · 11.7g P
#31	Nuts, pistachio nuts, dry roasted, with salt added	24.5 g	81.8%	4.31 g	569 kcal · 21.1g P
#32	Pork, roll	14.2 g	47.3%	4.31 g	329 kcal · 13.1g P
#33	Nuts, cashew nuts, raw	23.8 g	79.3%	4.3 g	553 kcal · 18.2g P
#34	Frankfurter, beef, unheated	13.6 g	45.2%	4.3 g	315 kcal · 11.7g P
#35	Salami, Italian, pork	18.2 g	60.7%	4.28 g	425 kcal · 21.7g P

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